12 Ultra-processed Foods You Most Need to Avoid

The dirty dozen: ultra-processed items in your kitchen to reconsider

Instant Noodles, Hot Dogs, Chicken Nuggets | ©Image Credit: Unsplash / sq lim, Oliver Fetter, Tyson
Instant Noodles, Hot Dogs, Chicken Nuggets | ©Image Credit: Unsplash / sq lim, Oliver Fetter, Tyson

In an era where convenience often trumps health, ultra-processed foods have sneakily become a major part of our daily diet. While not all ultra-processed foods are created equal, some are particularly concerning for our health. Here are 12 such foods that deserve careful scrutiny.

Energy Drinks

Man getting a can in a beverage cooler
©Image Credit: Unsplash / Kenny Eliason

Energy drinks are the legal stimulant cocktail that’s more sinister than you think. Beyond their sky-high caffeine content, these beverages pack a powerful punch of amino acids and herbal extracts that can trigger anxiety, arrhythmia, and even stroke through a condition called reversible cerebral vasoconstriction syndrome.

When combined with alcohol, they become particularly dangerous, making you four times more likely to binge drink without realizing how intoxicated you are.

Mass-Produced Bread

Bread
©Image Credit: Wikimedia Commons / FranHogan

From artisanal loaves to mass-produced slices, bread quality varies dramatically across the spectrum. The supermarket variety, for example, often contains emulsifiers like carboxymethyl cellulose (CMC) that can wreak havoc on your gut microbiome. These breads also frequently include calcium propionate, a preservative that studies show may increase insulin production.

This chronic elevation of insulin levels can lead to insulin resistance, where cells stop responding properly to the hormone2. Over time, this resistance forces the pancreas to produce even more insulin to maintain blood sugar control, potentially increasing the risk of developing type 2 diabetes and cardiovascular disease. While commercially prepared whole-grain bread can be beneficial, the ultra-processed white variety offers little more than refined carbs, some nutrients, and minerals.

Hot Dogs

Cooked hotdogs
©Image Credit: Unsplash / Oliver Fetter

These convenient meat tubes are a perfect storm of problematic ingredients. They contain N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH), which are classified as carcinogens by the WHO. To make things worse, recent studies have linked processed meats like hot dogs to increased risks of heart disease, type 2 diabetes, and various cancers.

Sugary Breakfast Cereals

Cereal | ©Image Credit: PickPik
©Image Credit: PickPik

That colorful box hiding in your pantry might be harboring more than nostalgia. Many cereals contain BHT (butylated hydroxytoluene), a synthetic antioxidant that prevents vegetable oils from going rancid and extends shelf life.

While BHT is FDA-approved and shows no harmful effects at current food levels, some manufacturers, like General Mills, have begun removing it from their cereals due to consumer concerns. The additive is often found in popular brands like Cap’n Crunch, Apple Jacks, and Froot Loops.

Beyond preservatives, these cereals frequently contain artificial colors like Red 40, which has been linked to behavioral problems in children, and some pack more sugar in a single serving than 60% of your daily recommended intake4. Interestingly, many of these same cereals sold in Europe are produced without BHT, using alternative natural preservatives like vitamin E (mixed tocopherols).

Vegan ‘Meat’ Alternatives

A vegan burger placed on a cutting board
©Image Credit: Unsplash / Michael Wave

Don’t let the “plant-based” label fool you. These highly engineered products often contain methylcellulose, a thickener that can cause digestive issues like bloating and diarrhea; carrageenan, a binding agent linked to inflammation and potential colon issues; and monosodium glutamate, a flavor enhancer associated with headaches and increased appetite in some people. While they might seem healthier, they’re typically just as processed as their meat counterparts.

Reformulated Potato Snacks

Crisps and Pringles placed in a bowl
©Image Credit: Pixabay / Thomas

Unlike traditional potato chips, stackable crisps are made from dehydrated processed potato mixed with rice flour, wheat flour, and various emulsifiers. The manufacturing process involves creating a uniform dough that is pressed into the characteristic saddle shape and then fried.

The high-temperature cooking process can generate acrylamide, a potentially carcinogenic substance that forms when starchy foods are cooked at high temperatures. These snacks also typically contain high levels of sodium, artificial flavors, and preservatives, making them significantly less nutritious than whole potatoes. Despite their convenient stackable form, they are one of the most highly processed snack options available, with some varieties containing more than 20 different ingredients.

Chicken Nuggets

Chicken nuggets placed on a white ceramic plate
©Image Credit: Unsplash / Tyson

Despite their name and appearance, these nuggets typically contain more fillers than actual meat, including tendons, skin, bone, and collagen (a protein that, while naturally occurring in chicken, loses nutritional value through heavy processing). They’re typically high in fat and salt, with protein content that’s surprisingly low for what’s supposedly a meat product.

Artificially Sweetened Beverages

Beverages all lined up on shelves in a store
©Image Credit: Pixabay / Ovsyannykov

These seemingly innocent “diet” drinks have been linked to increased risk of type 2 diabetes and cardiovascular disease. Each daily serving raises type 2 diabetes risk by 67% and cardiovascular disease risk by 9%. These beverages disrupt gut microbiota and are particularly concerning as artificial sweeteners are found in thousands of products worldwide.

Specific sweeteners like aspartame increase cerebrovascular events, while acesulfame potassium and sucralose are linked to coronary heart disease. Major health organizations, including WHO and EFSA, are currently re-evaluating their safety.

Ready-to-Eat Meals

Frozen TV Dinner Date
©Image Credit: Flickr / Steven Labinski

Ready-to-eat meals, although convenient, often fall short nutritionally, typically containing higher levels of ‘free’ sugars, saturated fats, and sodium than their homemade counterparts. Studies show they’re usually calorie-dense while being nutrient-poor.

Beyond just being nutritionally deficient, these meals frequently rely on a cocktail of artificial preservatives and flavor enhancers to maintain their shelf life and palatability. The processing methods used can strip away essential nutrients, leaving behind what some nutritionists describe as “empty calories in a convenient package.”

Dairy-Based Desserts

Frozen Yogurt
©Image Credit: Flickr / stu_spivack

Dairy-based desserts, although irresistibly tempting, come with its own set of hidden risks. Studies have found that sherbet and frozen yogurt consumption is associated with an increased risk of Parkinson’s disease. The processing of these desserts typically involves problematic additives like emulsifiers, which can alter gut microbiota and trigger anxiety-like behaviors, and artificial sweeteners, which have been linked to increased risk of stroke and dementia.

However, it’s important to note that moderate consumption of certain dairy products, particularly fermented ones, may actually have protective effects against cognitive decline.

Instant Noodles

Instant noodles in a plastic cup
©Image Credit: Unsplash / sq lim

From a wartime solution to a global phenomenon, these humble dorm room staple packs now see 270 million servings consumed daily across the world. Unfortunately, since they’re deep-fried during manufacturing, they are high in unhealthy fats and calories. Beyond their high sodium content, which can exceed 1,500 mg per serving — more than half the recommended daily intake — these quick meals are stripped of all-natural fiber and nutrients during processing.

They also often contain concerning additives like MSG (monosodium glutamate) and TBHQ (tertiary butylhydroquinone), a preservative that helps extend shelf life. Adding to these concerns, the styrofoam or plastic containers used for packaging can release harmful chemicals like BPA when exposed to high temperatures during preparation.

Mass-Produced Ice Cream

Chocolate Ice Cream - Frozen Dessert
©Image Credit: Pixabay / Steve Buissinne

A far cry from the simple churned cream and sugar of its ancestors, modern commercial ice cream has morphed into a complex laboratory of synthetic ingredients. The ultra-processed variety relies heavily on artificial stabilizers, emulsifiers, and sweeteners that can disrupt the delicate balance of gut bacteria.

Many brands substitute traditional cane sugar with high fructose corn syrup, a cheaper alternative that’s been linked to increased insulin resistance and metabolic disorders. Beyond sweeteners, these frozen desserts typically contain carrageenan, cellulose gum, and mono and diglycerides — industrial additives that help achieve the smooth, creamy texture naturally found in traditional ice cream while extending shelf life and preventing ice crystal formation.